When levels of this neurotransmitter are too low, it can cause feelings of depression, stress, irritability and anxiety. Serotonin also plays a role in regulating hunger signals, aggression, sleep, sexual desire, social behavior and memory.

Traditionally, conditions that may be associated with low levels of Serotonin in the brain – depression, anxiety, insomnia – are often treated with various prescription medications including Selective Serotonin Reuptake Inhibitors (SSRIs) and Monoamine Oxidase Inhibitors (MAOIs).

However, some people are interested in looking into alternative methods and want to know how to raise Serotonin levels without drugs.

How can you boost Serotonin levels in the brain with or without supplements? There are a number of natural techniques that may increase your production of Serotonin when you are feeling low.

In research studies, Serotonin deficiency has been linked to depression, over-eating, insomnia, anxiety, and generally low mood.

Levels of Serotonin can become low due to poor diet, genetic predisposition, or as a result of other health conditions.

Excessive consumption of alcohol and caffeine can also cause levels to be depleted. Research shows high levels of the stress hormone cortisol also can deplete Serotonin reserves.

Another common cause of low Serotonin is a lack of exposure to sunlight, particularly in the winter months. Sunshine is necessary for the body to produce Vitamin D, which in turn is required to make Serotonin. When we do not get enough sunlight, Seasonal Affective Disorder (SAD) can occur, resulting in poor mood and low energy levels.

Exercise has also been shown to affect the release of this neurotransmitter. In animal studies, higher levels of L-Tryptophan and a metabolite of Serotonin (5-HIAA) have been detected in the ventricles of the brain after exercise. Another study showed increased extracellular Serotonin in the hippocampus and cortex following exercise.

Serotonin production is also closely linked to the availability of the amino acid L-Tryptophan and Vitamin B6. L-Tryptophan is the natural precursor to Serotonin.

Tryptophan is first converted into 5-HTP in the liver. The 5-HTP travels through the bloodstream to the brain, crosses the barrier separating the bloodstream from the brain (blood-brain barrier), and enters the brain tissue. Once inside the brain, the 5-HTP is used to synthesize Serotonin for use within the brain.

How to Raise Serotonin Levels with Food

Eating a diet rich in sources of L-Tryptophan and Vitamin B6 is one way to increase Serotonin in the human brain without drugs. However, not all foods that contain these compounds are equally effective for boosting Serotonin in the short-term.

L-Tryptophan is found in foods that are good sources of protein. For example, turkey is famous for providing a high dose of L-Tryptophan. Other sources include chicken, red meat, seafood, fish, eggs, nuts, soy, beets, chickpeas, seeds, oats, and bananas.

However, consuming L-Tryptophan alongside other amino acids found in protein-rich foods may actually inhibit the production of Serotonin. In order for L-Tryptophan to get converted into Serotonin in the brain, it must first cross over the blood-brain barrier (BBB). This is a highly selective barrier that only lets certain compounds cross over.

Research shows that L-Tryptophan competes poorly with other amino acids to cross the BBB. When it is consumed together with other amino acids (such as in turkey), this compound has very poor penetration of the BBB and cannot significantly raise Serotonin levels.

Insulin causes other amino acids in the blood to be taken up by cells in our body, but leaves L-Tryptophan alone. L-Tryptophan instead binds to albumin, and is unaffected by insulin. As a result, the proportional level of L-Tryptophan in the blood is increased following carbohydrate ingestion.

This makes it easier for L-Tryptophan to cross over the blood-brain barrier, since it does not have to compete as much with other amino acids. Once it has crossed the BBB, it can be converted into 5-HTP and subsequently into serotonin.

The Serotonin Power Diet has been proposed as one way to increase levels of this neurotransmitter. This diet suggests properly timing carbohydrate-rich meals to promote the synthesis of Serotonin.

On this diet, it is still important to eat protein-rich foods that contain L-Tryptophan. But by avoiding proteins at certain times of day, it may be possible to more effectively raise levels of Serotonin in the brain.

While there are many who have found success with this method, in some cases eating carbohydrates may not be desirable. Individuals following a ketogenic diet plan or those trying to lose weight generally try to avoid carbs to maintain low blood sugar levels. In this case, supplements may be used instead.

How to Raise Serotonin Levels with Supplements

It is important to note that supplementing directly with Serotonin will not effectively raise Serotonin levels in the brain. Serotonin is not able to cross over the blood-brain barrier. Therefore direct supplementation of Serotonin will only potentially raise levels in the body, and not in the brain.

Serotonin-production boosting supplements like 5-HTP and Tryptophan are commonly used instead to boost production of this mood-enhancing neurotransmitter.

When L-Tryptophan is consumed on its own as a dietary supplement, it is able to more reliably cross the BBB because it does not have to compete with other amino acids. L-Tryptophan can be purchased in a single-ingredient capsule format or as a bulk powder. In some cases, it may be stacked with Vitamin B6 and Vitamin D to enhance effectiveness.

However, L-Tryptophan is not considered the most effective supplement for raising Serotonin levels. 5-HTP has been shown to boost levels of Serotonin in the brain more effectively than Tryptophan supplements.

5-HTP (5-Hydroxytryptophan) is the intermediary in the synthesis of L-Tryptophan into Serotonin. When administered as an oral supplement, it is able to cross the blood-brain barrier and then serves as a direct precursor for the production of Serotonin.

Unlike L-Tryptophan, 5-HTP is not rate-limited in its ability to cross the BBB. This means that it can more readily be converted into Serotonin. 5-HTP has been found effective for improving mood in patients with depression and in reducing symptoms of anxiety.

In supplement form, 5-HTP is extracted from the seeds of the Griffonia Simplicifolia shrub that grows in West and Central Africa. It is typically consumed in a dosage of between 50 – 200 mg, taken 1 – 3 times per day.

Before using 5-HTP to raise Serotonin levels, talk to your doctor about the risk of side effects and interactions with any medications you may be using. 5-HTP should not be used with other drugs that can affect Serotonin levels, such as SSRIs or MAOIs. This supplement may not be appropriate for all users.

While many people may wonder how to raise Serotonin levels in the brain, after some research it is obvious that there are many ways this can be achieved. While Serotonin-boosting drugs certainly do work, for people who want an alternative, it may be possible to naturally raise Serotonin levels in the body and brain with various foods and supplements.

WHAT IS IT: Serotonin, or 5-Hydroxytryptamine, is a compound that acts as a neurotransmitter and hormone in the body. It is produced in the body from the amino acid Tryptophan. 90% of the body's Serotonin is found in the gastrointestinal tract where it acts as a hormone, and the remainder acts as a neurotransmitter in the central nervous system and brain.

HOW IT WORKS: Serotonin in the bowels controls intestinal peristalsis (rhythmic contracts involved in digestion). In the central nervous system Serotonin acts as an inhibitory neurotransmitter, relaying messages between neurons and preventing over-excitement of neurons. Serotonin is not capable of passing the blood-brain barrier and must be produced in the brain to act there.

WHAT IT AFFECTS: Serotonin is involved in the regulation of mood, learning, appetite, digestion, social behaviors, libido, sleep and memory. In some cases, low Serotonin levels have been associated with mood disorders including depression and anxiety.

SUPPLEMENTS USED: Serotonin cannot be taken directly as a supplement to have effects in the brain. Supplements with Serotonin boosting effects are taken instead, including the following.

5-HTP: 5-HTP is the direct precursor to Serotonin. 5-HTP can cross the blood-brain barrier and then is used to make Serotonin in the brain.

Dosage: 50-300 mg per day.

Side Effects: Nausea, Heartburn, Diarrhea, Vomiting, Abdominal pain.

L-TRYPTOPHAN: L-Tryptophan is an essential amino acid that is an indirect precursor to Serotonin. Tryptophan is metabolized in the liver into 5-HTP, which then travels to the brain and is converted into Serotonin.

Dosage: 6-12 g split into 3-4 doses per day.

Side Effects: Nausea, Heartburn, Diarrhea, Vomiting, Abdominal pain.

SAM-e: SAM-e is a molecule that is necessary for the production of Serotonin in the body.

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